How to strengthen fingers?

[Heroic Wolf]

Hi everyone,

I just realized that if I put some serious effort into training my fingers and wrists (making my hands bigger and stronger in the process) my martial arts and swimming abilities would improve a lot. I already do wrist curls with weights but I don't seem to be making any significant improvements...

[Filero]

Wrist curls are not going to move the bar on much stronger fingers and grip. The things I'd do are:

- In your regular workout, lean towards maximizing how much the grip is worked. Never use straps. Exercises like deadlifts will strengthen grip as they strengthen everything else. Look for variations on exercises that work grip relatively more, for example, towel pullups. Using a thicker bar strengthens grip considerably, too.

- When you work your fingers and wrists, work them big -- the same way you'd work other muscles. Farmer's walks with the heaviest dumbells you can deal with, heavy grippers with a strength-maximizing protocol (not dozens of reps on light grippers), etc.

[Tant01]

There is little that is more important than grip strength to a judo guy (or a rock climber)

I think there are some threads in the archives that address this well enough?

Or not...

[Marksmarkou]

pressups on your fingers.

Start with all fingers to begin and gradually exclude a finger as time goes by starting with the smallest. Bruce Lee was able to perform two finger push ups on one hand!

[Heroic Wolf]

I already do heavy weights on the lifts I do, the fitness center I go to doesn't have extra thick bars, I can't do deadlifts since my lower back is bad, and I don't use straps. Any other ideas for finger strength improvement? Would just climbing trees, doing pullups, or other climbing-type exercises have a significant effect?

[Filero]

Yes, climbing exercises of all types are great. Regarding pullups, try towel pullups -- take a towen, roll it up, throw it over the bar, grab one end in each hand. You can do the same with a 2-3 foot length of rope, and the thicker the rope, the harder it is. These exercises are murder on your grip. False grip pullups also can hit your forearms pretty good, it just takes a little while to get used ot them. Climbing rope is great too.

Have you tried farmer's walks as a finisher at the end of your routine?

[Heroic Wolf]

Nope, haven't tried farmer's walks at the end of my routine. In fact, I don't rly know wut exactly they are.

[Filero]

Grab the two biggest dumbells you can handle, and walk to the other side of the gym with them, then come back and put them down. If that didn't hurt your hands, get bigger dumbells, lather, rinse, repeat for a few more sets. Essentially, you're just carrying very heavy weight around. Great finisher exercise to demolish your grip.

[bodhisattva]

Originally Posted by Heroic Wolf

Hi everyone,

I just realized that if I put some serious effort into training my fingers and wrists (making my hands bigger and stronger in the process) my martial arts and swimming abilities would improve a lot. I already do wrist curls with weights but I don't seem to be making any significant improvements...

Some of the very best ways to strengthen your fingers are to do the following exercises

Pullups / Chin Ups
Hanging Knee Ups
Dead Hang for endurance

Dumbell Stiff Legged Deadlifts
Dumbell Squats
Dumbell Shrugs
Dumbell Sidebends
Dumbell Bent Rows
Dumbell Farmer's Walk

The first two exercises have you hanging from a bar with all of your weight.

The second group have you holding heavy dumbells for the entire period of the exercise.


I would also suggest learning to stickfight with heavy sticks. That will also do much for finger strength.

[bodhisattva]

one other trick-

Use thick bars for your workouts. If you don't have the money for the expensive 2" diameter bars, then wrap them with a towel.

Especially useful with dead hangs and pullups.

[Gaby]

Just bend your fingers as fast as you can for as long as you can. I did it for about a minute then stopped cause it hurt so much. but its fun to see how long you can go.





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[Filero]

Gaby, that will greatly increase strength endurance, but will not do much to increase max strength on anyone but a raw beginner. Strength endurance is important too, though. Activities like rock climbing can get you a good mix of both, for anyone who can find a place with a climbing wall.

[treelizard]

I second the recommendation for towel pull-ups. Also, if you can, do rope climbs without using your feet.

[Tom Yum]

Pushups on the finger tips, squishy objects you can squeeze, dynamic finger excercises (opening-closing) etc.

[Riley]

Keep playing, you'll probably get calluses on your fingertips, but that will just make it easier to play.






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